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A new challenge!

I had some trouble figuring out what I wanted to blog about today, so I decided to go with my most recent fitness challenge.  Last year, I did a 10,000 kettle bell swing challenge – and I even got a trophy from my #superALFteam here in NYC when I completed it =).  This time the focus of the challenge is lunging- another basic human movement- and requires NO weights at all!

Here’s the program:

Week One

First up, 300 lunges.  Yes, 300.  This seemed pretty attainable to me until I realized 300 meant 300 per leg, or 600 total.  I broke these down into 15 sets of 40, with 1-3 minutes of rest in between.  I also chose to perform 100 of the 300 lunges as reverse lunges rather than a traditional walking lunge, and will keep something close to this 2:1 ratio for the rest of my 8-week challenge.

Next up, 4 sets of Sissy Squats for max reps.  I want to make clear that this movement is not a great idea for those who have consistent knee pain poor ankle mobility!

Now with my quads thoroughly thrashed, it’s time to target the hamstrings with 6 sets (again for max reps) of swiss ball hamstring curls.

To complete this brutal workout, we stay with the posterior chain (glutes and hamstrings) by performing 4 sets (again for max reps) of “straight fire” glute raises. These were brand new for me and very challenging, especially when trying to hold the contraction for 2 seconds.

Week 2

+25 lunges

*Attempt to increase max reps for each assistance movement*

Week 3

+25 lunges

*Attempt to increase max reps for each assistance movement*

Week 4

+25 Lunges

*Attempt to increase max reps for each assistance movement*

Week 5

+25 lunges

*Attempt to increase max reps for each assistance movement*

Week 6

+25 lunges

*Attempt to increase max reps for each assistance movement*

Week 7

+25 lunges

*Attempt to increase max reps for each assistance movement*

Week 8

+50 lunges

*Attempt to increase max reps for each assistance movement*

 

I’ll update this post after 8 weeks.  Hopefully I can still walk by then…

 

With love and agility,

 

Ryan

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